muscle anatomy

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created 2 weeks ago by Akosua_Ruby
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updated 2 weeks ago by Akosua_Ruby
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1
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name, function and name 2 exercises that activates it

  • trapezius
  • upward rotation and elevation, depression, adducdtion of scapula
  • upright rows, shoulder shrugs
2
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name, function and 2 exercises

  • levator scapula
  • elevation of scapula
  • shoulder shrugs, cervical spine extension
3
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name, function and 2 exercises

  • rhomboid minor and major
  • adduction, downward rotation and elevation of scapula
  • chin ups, supported dumbbell bent-over rows
4
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name, function, and 2 exercises

  • serrates anterior
  • stabilization, abduction, and upward rotation of scapula
  • push-ups, pull-overs
5
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name, function, and 2 exercises

  • pectoralis minor
  • stabilization, depression, downward rotation, and abduction of scapula
  • push-ups, regular bench press
6
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name, function, and 2 exercises

  • pectoralis major
  • flexion, extension, adduction, internal rotation and horizontal adduction
  • push-ups, pull ups
7
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name, function, and 2 exercises

  • external oblique
  • lateral and forward flexion
  • twisting bent-knee curl-ups, curl ups
8
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name, function, and 2 exercises

  • internal oblique
  • lateral and forward flexion
  • twisting bent-knee curl ups, curl ups
9
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name, function, and 2 exercises

  • transverse abdominis
  • compresses abdomen
  • planks, drawing in
10
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name, function, 2 exercises

  • recites abdominis
  • lateral flexion and flexion of trunk
  • bent-knee sit ups, partial curl-ups
11
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name, function, 2 exercises

  • psoas minor and major
  • flexion and external rotation
  • leg raises, hanging knee raises
12
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name, function, 2 exercises

  • tensor fasciae latae
  • flexion, abduction and internal rotation
  • side-lying leg raises, running
13
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name, function, 2 exercises

  • sartorius
  • flexion and external rotation of the hip, flexion of the knee
  • knee lift with external rotation, wide stance onto bench
14
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name, function, 2 exercises

  • rectus femoris
  • flexion
  • running, leg press
15
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name, function, 2 exercises

  • vastus lateralis
  • extend the knee joint moving the lower leg forward
  • dumbbell sumo squat, barbell lunge
16
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name, function, 2 exercises

  • vastus medialis
  • extend the leg at the knee and to stabilize the patella
  • leg extension, single leg raises
17
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name, function, 2 exercises

  • gluteus maximus
  • extension and external rotation, superior fibers, abduction
  • cycling, squats
18
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name, function, 2 exercises

  • gluteus medius, minimus
  • abduction, anterior fibers, and internal rotation
  • side-lying leg raises, walking
19
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name, function, 2 exercises

  • gracilis
  • flexion
  • side-lying bottom leg raises, resisted adduction
20
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name, function, 2 exercises

  • bicep femoris
  • flexion and external rotation
  • cycling, hamstring curls
21
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name, function, 2 exercises

  • semi membranous and semitendinosus
  • flexion and internal rotation
  • cycling, hamstring curls
22
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name, function, 2 exercises

  • pectineus
  • flexion, adduction, and external rotation
  • hanging knee raises, side-lying bottom leg raises
23
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name, function, 2 exercises

  • adductor brevis, longus, Magnus
  • adduction
  • side-lying bottom-leg raises, resisted adduction
24
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name, function, 2 exercises

  • extensor digitorum longus
  • dorsiflexion of foot, eversion of foot
  • seated calf raises
25
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name, function, 2 exercises

  • gastrocnemius
  • plantar flexing the foot at the ankle joint and flexing the leg knee joint
  • standing calf work
26
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name, function, 2 exercises

  • soleus
  • flexion of ankle joint
  • sitting calf work